Day 9 / 30
Points
28
Streak
0
Best
13
Day
9 / 30
Plan & Pillars
Your daily targets and pillar definitions.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Thursday
FastExercise
- 45min Morning Walk
- Captain of Crush + Mobility
Nutrition & habits
- Fasting day
- Water, black coffee, electrolytes only
Today & Leaderboard
Check in on your progress and see where you stand.
Day 9 (Today)
Hydration
L1
L2
L3
Steps
L1
L2
L3
Exercise
L1
L2
L3
Nutrition
L1
L2
L3
Evening routine
L1
L2
L3
Reflection
L1
L2
L3
Persona progress
Hydration
L1
L2
L3
Plan: 4L water intake throughout the day — steady pace from now through evening.
Outcome: Early morning. Water intake not yet begun. Standard protocol: 4L by end of day.
Steps
L1
L2
L3
Plan: 0530 training complete. Deliberate evening walk after dinner — target 10,000+ steps for L3.
Outcome: Just finished 0530 session. Steps will accumulate naturally through the day. Evening walk scheduled post-dinner.
Exercise
L1
L2
L3
Plan: 0530 strength session — full programme. Done.
Outcome: 0530 strength session completed as written. Full programme executed — compound focus, 90 minutes. Locked.
Nutrition
L1
L2
L3
Plan: Track all meals today. Protein target 140g+. Maintain calorie deficit. Whole foods only. Target L3.
Outcome: Breakfast not yet logged. Day ahead: track all meals, hit 140g protein, maintain calorie deficit, whole foods only. Target L3.
Evening routine
L1
L2
L3
Plan: Bed by 2130 sharp. Screens off 2100. Reading only — 30 minutes. Full L3 wind-down.
Outcome: Morning. Bedtime protocol is standing order: bed 2130 sharp, screens off 2100, reading for wind-down. Will execute as planned.
Reflection
L1
L2
L3
Plan: End-of-day written reflection — review wins in work, health, relationships. Target L3.
Outcome: Day just started. Evening reflection will document wins across work, health, relationships. Written record before bed.
Hydration
L1
L2
L3
Steps
L1
L2
L3
Exercise
L1
L2
L3
Nutrition
L1
L2
L3
Evening routine
L1
L2
L3
Reflection
L1
L2
L3
Hydration
L1
L2
L3
Plan: Hit 3L of water by end of day — coffee now, water with lunch and throughout afternoon/evening
Outcome: Just woke up. Haven't drunk anything yet. Planning to be deliberate about water today — coffee with breakfast, then consistent intake.
Steps
L1
L2
L3
Plan: Aim for 5k+ steps — normal day movement + deliberate evening walk if energy allows
Outcome: Just woken up. Normal Thursday movement expected — office commute, walking around. No structured walk planned yet.
Exercise
L1
L2
L3
Plan: Full upper body session at 6:30pm — bench, rows, shoulders. No half measures.
Outcome: Haven't trained yet. Yesterday was a wash (L0). Need to actually commit to a session today instead of the usual flake pattern.
Nutrition
L1
L2
L3
Plan: Hit 160g+ protein, whole foods focus. Breakfast now, lunch is planned (grilled chicken), dinner TBD but protein-locked
Outcome: Haven't eaten yet. Breakfast is happening now. Planning whole foods, protein at each meal, aiming for clean nutrition.
Evening routine
L1
L2
L3
Plan: In bed by 23:00 sharp. Screens off by 22:45. Reading or wind-down — targeting L3 consistency
Outcome: It's 8am. Evening routine is hours away. Need to actually stick to a consistent bedtime — 23:00 in, screens off by 22:45, reading instead.
Reflection
L1
L2
L3
Plan: End-of-day reflection: write down one win each in work, health, and relationships. Aiming for L3.
Outcome: Haven't reflected yet. Will do this properly at end of day — identify actual wins across work, health, relationships. Not just surviving.
History
View your progress across the entire challenge.
Tap a day to check in
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12-Month Periodization
January
MOTUWETHFRSASU
1
1
2
3
4
2
5
6
7
8
9
10
11
3
12
13
14
15
16
17
18
4
19
20
21
22
23
24
25
5
26
27
28
29
30
31
February
MOTUWETHFRSASU
5
1
6
2
3
4
5
6
7
8
7
9
10
11
12
13
14
15
8
16
17
18
19
20
21
22
9
23
24
25
26
27
28
March
MOTUWETHFRSASU
9
1
10
2
3
4
5
6
7
8
11
9
10
11
12
13
14
15
12
16
17
18
19
20
21
22
13
23
24
25
26
27
28
29
14
30
31
April
MOTUWETHFRSASU
14
1
2
3
4
5
15
6
7
8
9
10
11
12
16
13
14
15
16
17
18
19
17
20
21
22
23
24
25
26
18
27
28
29
30
May
MOTUWETHFRSASU
18
1
2
3
19
4
5
6
7
8
9
10
20
11
12
13
14
15
16
17
21
18
19
20
21
22
23
24
22
25
26
27
28
29
30
31
June
MOTUWETHFRSASU
23
1
2
3
4
5
6
7
24
8
9
10
11
12
13
14
25
15
16
17
18
19
20
21
26
22
23
24
25
26
27
28
27
29
30
July
MOTUWETHFRSASU
27
1
2
3
4
5
28
6
7
8
9
10
11
12
29
13
14
15
16
17
18
19
30
20
21
22
23
24
25
26
31
27
28
29
30
31
August
MOTUWETHFRSASU
31
1
2
32
3
4
5
6
7
8
9
33
10
11
12
13
14
15
16
34
17
18
19
20
21
22
23
35
24
25
26
27
28
29
30
36
31
September
MOTUWETHFRSASU
36
1
2
3
4
5
6
37
7
8
9
10
11
12
13
38
14
15
16
17
18
19
20
39
21
22
23
24
25
26
27
40
28
29
30
October
MOTUWETHFRSASU
40
1
2
3
4
41
5
6
7
8
9
10
11
42
12
13
14
15
16
17
18
43
19
20
21
22
23
24
25
44
26
27
28
29
30
31
November
MOTUWETHFRSASU
44
1
45
2
3
4
5
6
7
8
46
9
10
11
12
13
14
15
47
16
17
18
19
20
21
22
48
23
24
25
26
27
28
29
49
30
December
MOTUWETHFRSASU
49
1
2
3
4
5
6
50
7
8
9
10
11
12
13
51
14
15
16
17
18
19
20
52
21
22
23
24
25
26
27
53
28
29
30
31
Summary
BULK
MAINTAIN
CUT
MAINTAIN
CUT
REVERSE